First off I would like to say hello to everyone out there and that this is a Kick AZZ site.

I was hoping that you guys could look at my work out and tweak it or show me a new one if its that bad. I have been on this work out for the last year and have got some good results, but I really want to reach my 1st goal which is a 300lbs bench. After that the sky is the limit.

You mentioned you've been on this for a year. You need to constantly rotate exercises in order to progress at a much faster rate.

Louie Simmons (powerlifting guru) mentioned that if you were to bring 1 book with you to a desert Island, you can read it 100 times and gain very little benefit. Rotate exercises every 3 or 4 weeks. For example dipping instead of benching, deadlifting instead of squatting and chin-ups etc...

YOu also need to incoporate exercises for hamstrings. The most beneficial ones are glute-ham raises, straight-legged deadlifts and good mornings (if your form is good).

You are doing 8 total exercises4 of which are pushes, 3 pulls and 1 Friggin lower body movement. So you are giving the largest group of muscles the Least work (core and legs) and are majorly unbalanced on the push pull work.

I suggest start by picking a program from the site. Then maybe later design soething a bit better on your own.

Im brand new to this web site and I just want to say thanks for the help again. Today Im going to go read the articles till my eyes bleed and bust it hard in the gym tomorrow. I have to say this site is very helpful. The last site I was at all they did was argue about who was right and who was wrong. But everyone here has been very supportive even though Im a NOOB.